Imagine a remedy for stress and anxiety that is as effortless as humming a tune. That's the premise of "humming bee”, a breathing technique gaining popularity among those seeking to boost their emotional well-being

Pranayama involves breathing techniques that help move prana, or life-force energy, throughout the body. From a more physical perspective, pranayama regulates breathing, which can help calm the nervous system and promote relaxation. Humming bee breathing, also known as Bhramari Pranayama, is a breathing technique that involves inhaling and exhaling while making a humming sound

This sound and emphasis on exhaling helps to downregulate the nervous system to create calm. Keep reading to discover how this ancient practice can revolutionise your well-being.

 

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How to Practise Humming Bee Breathing?

• Sit or lie down in a comfortable position, somewhere quiet and free from distractions.
• Close your eyes and take a slow, deep breath through your nose, inhaling for 3-4 seconds.
• As you exhale, make a gentle humming sound, like a buzzing bee, extending your breath for 6-8 seconds.
• Continue this practice, finding your own rhythm and timing for inhaling and exhaling.

It can be done in two stages, one lying and one sitting.

 

Related story: 5 Breathing Techniques For Instant Calm

 

How Does It Work?

When you hum, the vibrations activate the vagus nerve, sending signals to the brain that it's time to unwind.  When we inhale, the sympathetic nervous system, often referred to as the “fight-or-flight” response is triggered. Conversely, when we exhale, the parasympathetic nervous system, associated with the “rest-and-digest” response, becomes active. To promote a sense of calm, we aim to engage our parasympathetic response, which is why focusing on exhalation during humming bee breath is beneficial. In this process, the sound of your humming becomes a soothing lullaby for your body and mind, helping you find inner peace and balance amidst the hustle and bustle of everyday life.

 

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The humming helps with sense withdrawal (Pratyahara) and concentration (Dharana). It also plays an important role in heartbeat regulation, breath rate and depth management, and the optimal working order of the digestive tract. Stimulating the vagus nerves through humming, singing, chanting, coughing, swallowing, laughing, and other methods such as deep diaphragmatic breathing and bearing down to defecate activates the rest, digest and restore part of our autonomic nervous system which is the PNS.

The Parasympathetic Nervous System (PNS) is a powerful ally in promoting overall health and well-being. When it's activated, it can:

• Help your body produce more saliva, which aids digestion.
• Slow your heartbeat, which calms you down and helps you relax.
• Control the smooth muscles in your lungs, which helps with mucus secretion and breathing.
• Stimulate the smooth muscles in your stomach, which aids digestion and nutrient absorption.
• Increase bile production, which helps your body break down fat.

 

Watch Breathing Exercises For heart Health

 

How Can It Calm Down the Nerves?

Humming bee breathing is a simple technique that can help calm your nerves by combining deep breathing with humming. When you practise this method, you take a deep breath in and then exhale while humming, creating a soothing rhythm that helps you focus your mind on the sound and the sensation of your breath. This focus reduces racing thoughts and promotes relaxation. Additionally, humming during exhalation activates your parasympathetic nervous system, which is responsible for calming your body down, thereby lowering stress levels and fostering a sense of peace. The vibrations produced by humming also feel good in your body, helping to release tension in your muscles and making you feel more at ease. 

 

Watch Box Breathing Exercise

 

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